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Top Ten High Fiber Foods for Fast Weight Loss 2022

High-fiber foods provide some of the most important substances our bodies need to process food to keep us satiated. The good news is that fiber-rich foods are very satiating, and they help with weight loss.

High Fiber Foods for Fast Weight Loss
High Fiber Foods for Fast Weight Loss

Fiber slows digestion and helps keep blood sugar levels stable for longer. And because it’s filling and doesn’t cause a glucose roller coaster, it helps keep us from overeating High Fiber Foods for Fast Weight Loss

Recipes of dad sure many of the “diets” you’ve tried in the past have left you very hungry! If you want to lose weight by eating full, you definitely need to get more fiber in your diet.

High Fiber Foods for Fast Weight Loss

What is Fiber?

Fiber is a form of carbohydrate that is found in plants. It is the component of plant foods that your body cannot digest.

What is Fiber?
What is Fiber?

Fiber can be categorized into two types: soluble and insoluble fiber. Soluble fiber dissolves in water to form a gel-like substance, while insoluble fiber does not dissolve in water.

Both types of fiber are important for digestion and gut health, but it varies how they affect the body.

Fiber falls into one of two categories: soluble or insoluble. Soluble fiber dissolves in water, and some of it breaks down in the body. Insoluble fiber is insoluble in water and travels through the body almost intact.

Fiber, the indigestible part of plants that helps the gut absorb water and “keep moving”, is primarily found in the following carbohydrates:

  • fruit
  • vegetable
  • beans
  • whole grains

As you’ve been told, the healthy part of dietary fiber is in the peel, so eat apple and potato peels! If you’re feeling adventurous, eat the fibrous skins of kiwis and bananas. True!

Fiber falls into one of two categories: soluble or insoluble. Soluble fiber dissolves in water, and some of it breaks down in the body. Insoluble fiber is insoluble in water and travels through the body almost intact.

Key Takeaway: Fiber is the indigestible part of plants that energizes you and keeps you “normal.” The best sources of fiber are fruits, vegetables, and whole grains.


High Fiber Foods for Fast Weight Loss Foods

The Institute of Medicine recommends 25 grams of fiber per day for women ages 19-50 and 38 grams per day for men ages 14-50.

Most people in America don’t get enough, so you probably don’t either. To boost your fiber intake, here are some of the best high-fiber foods:

Boiled peas, 16.3 g per 1 cup


I know what you’re thinking. Peas, really? You’re not trying to sell me this whole fiber food and foods like this, but listen to me. If fiber-rich diet foods are king, boiled peas will take the crown.


Peas are nutritional powerhouses! Beans like peas provide excellent nutrients to keep you full and satisfied.

In addition to providing more than half the recommended daily amount of fiber, cooked peas also contain a good amount of protein, vitamins and minerals. They are a great source of plant protein and provide a higher satiety than meat

Lentils, 15.6 g per 1 cup

While we’ve discussed how a fiber-rich diet supports weight loss, one study in particular showed that eating one serving of lentils per day can lead to weight loss (10). Aside from eating one serving of lentils a day, the study’s participants didn’t make any other adjustments to their diets.

I’m not saying lentils are a “miracle” diet pill, but the fact that you can simply add lentils to your diet and lose weight is very encouraging. I love any adjustments you can make to your diet and exercise regimen that will bring you closer to your goals.

Because of their mild flavor, you can add lentils to many dishes to boost the fiber content. Hearty beans absorb the flavors of their blends, so they never compete for flavor.

Cooked black beans, 15 grams per 1 cup

Black beans are part of the same research as lentils showing that beans can enhance your weight loss. They help control your food intake and significantly reduce bad cholesterol levels.

Cooked black beans
Cooked black beans

In addition to their high fiber content, black beans provide an effective dose of flavonoids, which give them a deep black color . These antioxidants fight disease and exert anticancer functions in the body.

To maximize the benefits of black beans, prepare them with vegetables and seasonings, but don’t add a bunch of heavy ingredients. Pair black beans with other nutritional powerhouses like quinoa to emphasize their health benefits. Black beans are very cheap and can easily lose weight without losing your entire paycheck.

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Cooked chickpeas, 12 grams per 1 cup

After reading this section, you’ll want to put chickpeas (also called chickpeas) into your regular rotation. Chickpeas are low on the glycemic index and high in fiber, which benefits everyone, especially those with diabetes .

Cooked chickpeas
Cooked chickpeas

As we mentioned, high fiber can regulate blood sugar levels. A low glycemic load helps prevent a sharp spike in insulin. In other words, black beans are a great addition to a healthy diabetic diet.

Chickpeas are an excellent source of protein for vegetarian and gluten-free diets. They also contain high levels of iron, B6 and magnesium.

To put chickpeas in your rotation, add them to salads and cottage cheese, make them into hummus, or roast them for a snack. If you’re eating a vegan diet, be sure to combine chickpeas with whole grains to get all the amino acids .

boiled artichokes, 10.3 g each medium artichoke

A fiber superstar, artichokes are the unsung heroes of the produce market. I bet you’ve never bought fresh artichokes before, but I’ll challenge you to reconsider. Despite their complex appearance, they are actually simple to make and delicious to eat .

boiled artichokes
boiled artichokes

If you’re still not sure about this vegetable, you can buy ready-to-eat artichokes in cans, cans, or frozen packages. Just make sure to rinse them well before adding them to your meal.

You’ll want to start adding them to your meals because artichokes are rich in phenolic compounds (16), an antioxidant that has anti-cancer and anti-inflammatory properties . This oft-overlooked superfood deserves more attention due to its healthful properties.

Avocado, 10 grams per 1 cup

Most often praised for its healthy fat content, avocados are also fiber champions, reaching 40 percent of the recommended daily intake. Eat avocado on whole-grain toast for breakfast, and you should easily hit your fiber goals for the day.


Avocados can significantly lower bad (LDL) cholesterol (18), even if they are fat. They contain monounsaturated fatty acids, the fats that actually protect your body from disease.

Don’t think that scooping up your favorite guacamole with corn chips is good for your body, though, because the saturated fat in chips negates the heart-healthy benefits of avocado. Slice avocado and put it on salads, tacos, and sandwiches, or add it to smoothies as a thickener

Guava, 9 grams per 1 cup

If you’ve never tried guava before, this is your chance to try something new. Like guava, other tropical fruits like mangoes and persimmons are high in fiber and can help you lose weight.

In addition to fiber, guava contains antioxidants to fight free radicals, vitamin C to boost immunity, and potassium to protect the heart. With its high nutritional content and low calorie content, guava provides you with well-known nutritional benefits. This really means they are weight loss friendly.

Research shows that exotic guava can lower blood pressure, lower bad (LDL) cholesterol, and increase good (HDL) cholesterol . You don’t have to travel to the tropics to get some heart-healthy guava. You can get them at most local grocery stores.

Raspberry, 8 grams per 1 cup

I don’t know about you, but it doesn’t take much convincing to make me eat raspberries, so I’m glad they made it into our high fiber list. Not only do raspberries contain a satisfying amount of fiber, but they also contain high concentrations of immune-boosting vitamin C.

Research provides compelling evidence for the health-protective benefits of raspberries. Raspberries have been shown to help prevent obesity, protect the heart, reduce inflammation, and regulate blood sugar . Sweet!

I’m totally content with eating raw raspberries straight from the carton (or the bush), or sprinkling them on my oatmeal. You can also buy them frozen and add them to your morning smoothie or infuse water.

Whole Wheat Pasta, 6.3 g per cup

Pasta is a favorite comfort food for many Americans who will never grow up, but with a few tweaks, you can make it healthier. To boost the fiber value of your pasta and create a fuller meal, all you need to do is swap out your day angel pasta for a whole-wheat pasta.

Whole Wheat Pasta
Whole Wheat Pasta

The difference between white and whole wheat pasta occurs during processing. Whole wheat noodles keep the protein of the grain intact. The same grains are stripped of their nutrient-rich protein to make plain pasta whites .

You really don’t want to miss out on these benefits of whole grain kernels. The kernels that brown the noodles are really filling, which is good for weight management. It also acts as a prebiotic, providing nutrients and balance to your gut bacteria.

Pearl barley, 6 grams per cup

Another underrated but versatile whole grain, barley is suitable for a variety of dishes. It is most notably used to add bulk to soups due to its high fiber content.

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How tp Cook Pearl Barley

In addition to fiber, barley is an excellent source of manganese and selenium. (twenty three). Numerous studies have shown that barley can lower blood sugar and insulin levels, lower blood pressure, and lower cholesterol and triglyceride levels .

Like all the foods on this list, barley slows digestion so you can cut back on calories. But it also has a remarkable ability to destroy visceral fat, the dangerous fat that surrounds your organs.

Boiled broccoli, 5.1 g per cup

A diet rich in broccoli reduces the incidence of chronic diseases, including cancer and cardiovascular disease. Also don’t throw away the stems or leaves, as they also have healing elements in them.

The same goes for other cruciferous vegetables, such as cauliflower, cabbage, and kale. The same components in these vegetables, namely glucosinolates, help prevent cancer.

Your mom was right in telling you to eat broccoli. Although you want to object to broccoli in principle, your entire body will thank you for the effective concentrations of vitamins C, K and A, folate and potassium. For the fewest calories, you can get plenty of phytonutrients, vitamins, minerals, and fiber.

Brussels sprouts, 3.3 g per cup

Another cruciferous vegetable with anticancer properties, Brussels sprouts are rich in glucosinolates. They produce detoxifying enzymes that remove toxins from cells (28).

One of Brussels sprouts’ most prominent nutrients is vitamin K, which nearly doubles the daily requirement per serving. Its vitamin K and calcium content help keep bones strong.

To bring out the best nutrients in Brussels sprouts, it’s best to steam them. Just make sure you don’t overcook them or you’ll be cooking nutrients straight out of them. You can eat it straight or add a little maple syrup and walnuts.

Chia seeds, 4 grams per tablespoon

Chia seeds provide a high fiber content in just one tablespoon. No other ingredient on this list has a comparable fiber profile in terms of serving size, so this is a very easy way to add fiber to any meal without any hassle.

A scoop of chia seeds also provides an excellent source of protein and omega 3. Tiny black seeds support the brain, reduce inflammation, and protect the heart (29). The way they absorb water into a gel-like substance shows you the sustainable energy they provide.

Chia seeds are easy to throw into any food. Add a scoop to your morning smoothie or overnight oats for a nutritional boost. They’re easy to find in grocery stores, and you can usually find them in the baking aisle or the bulk section.

Swiss chard, 3.7 g per cup

Dark leafy greens like Swiss chard and kale are the impeccable high-fiber, low-calorie foods in your diet. When you follow a clean eating plan, you can eat as many leafy greens as you want.

Swiss chard
Swiss chard

Swiss chard is a rich source of antioxidants and vitamins that help fight disease. A special flavonoid in Swiss chard, syringic acid, is very effective in regulating blood sugar. When you combine flavonoids with fiber content, you get a green leafy vegetable that is good for diabetes (30).

While you may not be used to Swiss chard and have never purposely bought it, I hope this changes your mind. This is a super easy vegetable to add to soups and salads. You can also use the larger leaves as backup taco “shells” and “buns” for serving meat.

Almonds, 3.5 grams per ounce

Nuts and seeds are great sources of fiber, but almonds happen to be the best source of overall fiber, ounce by ounce. A handful of almonds not only provide you with fiber, but also healthy fats, protein, vitamin E, calcium, riboflavin, niacin, and magnesium .

If you want to get the most out of almonds, eat them with their brown skin intact. The peel contains 20 beneficial flavonoids from almonds. It is best to eat whole nuts naked, without any additives like salt or oil.

You’ve probably seen ads or packaging labels promoting the health benefits of almonds, and for good reason. Studies have shown that almonds can significantly reduce the risk of heart disease. Eating one serving of nuts per week appears to reduce heart disease risk by 8.3 percent.

Some high fiber foods you can add to your diet include:


Lentils and other legumes are an easy way to sneak fiber into your diet in soups, stews, and salads. Some beans, like edamame (a type of steamed soybean), are even a good fiber-rich snack. 2 1/2 cups of hulled edamame contains 9 grams of fiber. 2 Extra bonus? All of these also provide a source of plant protein. 3 Some bakers have even started adding beans or soy flour to their baked goods, and studies have shown they can still make great cakes. 4

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This vegetable can be classified as a fibrous vegetable. Its cruciferous nature—meaning it comes from the Brassica family along with cauliflower, cabbage, and kale—makes it packed with many nutrients in addition to fiber. 5 Studies show that 5 grams of fiber per cup of broccoli can actively support the bacterial gut, which may help your gut stay healthy and balanced. 6, 7


Berries get a lot of attention for their antioxidants, but they’re also high in fiber. One cup of fresh blueberries provides you with nearly 4 grams of fiber, while one cup of frozen unsweetened blueberries has nearly the same amount of fiber. 8 Blackberries, strawberries and raspberries are also great sources of fiber. 9 Of course, one of the greatest benefits of a berry is that they are naturally low in calories too. 10


Avocados go with just about anything—toast, salads, entrees, eggs—and while they’re generally known for being high in healthy fats, one cup of avocado contains 10 grams of fiber (so imagine your guacamole).11


According to research, the old adage “an apple a day keeps the doctor away” isn’t necessarily true, but fruit can boost your fiber intake. There are about 4 grams of fiber in 17 apples, depending on its size. And, of course, they’re a delicious and crunchy snack.

Tips for adding more fiber to your diet

Fiber is a type of carbohydrate that helps with digestion and regulates blood sugar levels. It also improves the feeling of fullness, which can help you lose weight.

The following are some tips for adding more fiber to your diet:

  • Eat whole grains like barley, brown rice, oatmeal, quinoa, and bulgur wheat. These foods are high in fiber and nutrients.
  • Add beans to your diet. Beans are high in fiber and protein.
  • Eat more vegetables like broccoli, spinach, kale, Brussels sprouts or cabbage. These vegetables are high in fiber and vitamins A & C.
  • Add wheat germ to smoothies or cereal for an extra boost of fiber!

Now that we’ve built the case for foods with the highest fiber content, you may be wondering how to add more nutrients to your diet. Eating clean is the natural way to get essential nutrients, but you can still approach this list of high-fiber foods with more caution:

Use fiber “fillers”. Foods like chia seeds, lentils, and barley are easy to incorporate into almost any meal, adding extra fiber with minimal effort. Before you make dinner tonight (and any night), ask yourself if you could add one of the foods on this list to the meal to add more fiber.

Drink water. In order for your system to use and process fiber properly, it needs enough water. Drink at least half your body weight in ounces to maximize fiber’s full potential.

Refer to this list. Keep this list of high-fiber, low-carb foods handy when you plan meals or shop for groceries. It can remind you to increase the fiber content of your meals.


If you follow a clean eating plan rich in fruits, vegetables, and whole grains, you should be able to maintain adequate fiber intake. Track food intake over several days so you don’t have to guess because

While you can use fiber supplements to get more nutrients into your body, I recommend getting your fiber from whole foods. Fruits, vegetables, and legumes provide fiber in a package of phytonutrients and minerals, not in isolated form.

Fiber is important, I might even say “fiber is sexy”. Foods high in fiber are very beneficial to the body and very attractive. So, go and give some love to this list of the best high-fiber foods, and they’ll give you the love.

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